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Strength Into Power: 3 Power Supersets 💥

Improve your training with this NASM Phase 5 Power workout designed to develop strength and express it through explosive power. Three focused supersets challenge key movement patterns for athletic performance from the ground up, demonstrated by NASM Certified Personal Trainer Sean Flahaven (@flaithlete).

Superset 1: Develops total body force through the hip hinge and vertical power

Superset 2: Emphasizes explosive hip extension and glute-driven movement

Superset 3: Builds upper body pulling strength and power through horizontal movement patterns

Together, these supersets target the posterior chain, glutes, upper back, and core to support strength, speed, and force production.

> Complete 3-5 sets in each superset before moving on.
> Rest 1-2 minutes between pairs; and 3-5 minutes between circuits.

Superset 1:
Deadlift 5×5 reps
Box Jump 10 reps

Superset 2:
Elevated Banded Hip Thrust 5×5
Kettlebell Swing 10 reps

Superset 3:
Barbell Bent Over Row 5×5
Band Resisted Row 10 reps

This is our summer of strength and conditioning! ☀️🏋

Interested in becoming #NASMCertified? Head to the link in bio to learn more. by @flaithlete

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10 days ago

When you think of strength, discipline, and consistency, @flaithlete is a name that comes to mind. From pushing limits in the weight room to studying the science behind performance, Sean has shown what it really means to commit to growth—not just for himself, but for the clients he’ll soon inspire.

Now officially an NASM Certified Personal Trainer, he’s ready to take his passion for fitness and turn it into impact. Whether it’s building stronger legs, mastering the deadlift, or teaching others the value of form and function, Sean leads with focus and determination.

We couldn’t be prouder to welcome him into the NASM community—a network of trainers dedicated to changing lives every single day. 💪

Want to join them? Learn how to become #NASMCertified at the link in our bio. by @flaithlete

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10 months ago

Heavy Leg Day🦵🏽

Leg training isn’t just about building muscle, it’s the foundation for strength, power, and overall performance.

Training legs heavy helps:
• Build total body strength
• Improve power and explosiveness
• Increase stability and control

Strong legs carry over to everything.

Don’t skip it.

👇🏼 When’s your next leg day?

#LegDay #LowerBodyWorkout #StrengthTraining #GymRoutine #AthleticTraining @Lululemon taken in Chicago, Illinois by @flaithlete

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3 months ago

This movement builds athletes. 🔥

The Dumbbell Hang Squat Clean Thruster is one of the most complete full body movements you can add to your program. You are pulling explosively from the hang position, catching the dumbbells on your shoulders, dropping into a full squat and then driving everything overhead in one fluid movement.

Here is why it belongs in your program:

→ Builds explosive power that transfers directly to athletic performance
→ Trains your entire body to work as one coordinated unit
→ Develops strength, power and conditioning all in one exercise
→ Improves your rate of force development which is the foundation of all athletic movement

Add these to your next training session and feel the difference. 💪🏽

#AthleticTraining #ExplosivePower #FullBodyWorkout #StrengthAndPower #GymTips @Lululemon by @flaithlete

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2 hours ago

The Dumbbell Hang Squat Clean Thruster is one of the most underrated full body movements in the gym. 🔥

Most people stick to isolated exercises and never train their body to work as one explosive unit. This movement changes that.

Here is what it trains:

→ Explosive pulling power from the hang clean
→ Lower body strength and mobility from the squat
→ Upper body pressing power from the thruster
→ Full body coordination throughout

Here is how to do it:

→ Start in a hang position with dumbbells at your sides
→ Explosively pull the dumbbells up and catch them on your shoulders
→ Drop into a full squat
→ Drive through your heels and press the dumbbells overhead as you stand

Save this for your next training session. 🔖

#AthleticTraining #ExplosivePower #FullBodyWorkout #StrengthAndPower #GymTips @Lululemon by @flaithlete

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a day ago

Don’t put the dumbbells down. 🔥

The Two Dumbbell Gauntlet is here. Five movements, 10 reps each, no dropping the dumbbells until the round is over.

Here is the circuit:

→ Front Squat - 10 Reps
→ Push Press - 10 Reps
→ Bent Over Row - 10 Reps
→ Reverse Lunge - 10 Reps / Side
→ RDL - 10 Reps

3 rounds, moderate weight, rest 1-2 minutes between rounds. No dropping the dumbbells during the round. Full breakdown in my last post 👇🏽

#DumbbellWorkout #FullBodyWorkout #GymCircuit #StrengthTraining #GauntletChallenge @Lululemon taken in Rosemont Health & Fitness by @flaithlete

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2 days ago

Don’t put the dumbbells down. 🔥

The Two Dumbbell Strength Test. Five movements, 10 reps each, no dropping the dumbbells until the round is over.

Here is the circuit:

→ Front Squat - 10 Reps
→ Push Press - 10 Reps
→ Bent Over Row - 10 Reps
→ Reverse Lunge - 10 Reps / Side
→ RDL - 10 Reps

3 rounds, moderate weight, rest 1-2 minutes between rounds. No dropping the dumbbells during the round. 💪🏽

#DumbbellWorkout #FullBodyWorkout #GymCircuit #StrengthTraining #StrengthTest
@Lululemon by @flaithlete

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3 days ago

Rise On Purpose 🔥

📸 @mushlik

#RiseOnPurpose #ExplosiveStrength #PlyoPower #JumpWork #Athlete @Lululemon taken in Rosemont Health & Fitness by @flaithlete

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5 days ago

Fix your posture in 3 minutes a day. 🔥

Most people spend hours sitting, hunching and looking down at their phones without realizing the damage they are doing to their posture. Better posture also means better positioning and performance under the bar so this is just as important for your training as it is for your everyday life.

Here is what to do:

→ Neck Decompression - Lie face down with the yoga block under your forehead and hold for 1 minute
→ Lower Back Release - Yoga block under your lower back and hold for 1 minute
→ Upper Back Extension - Yoga block under your upper back and hold for 1 minute

Do this every day and your body will thank you. 💪🏽

#PostureCorrection #SpinalHealth #YogaBlock #MobilityWork #RecoveryDay @Lululemon by @flaithlete

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8 days ago

The 3 Minute Posture Fix. 🔥

If you sit at a desk, look at your phone or train hard in the gym your posture is taking a hit every single day. Poor posture directly impacts your performance and safety under the bar. These 3 yoga block movements target your neck, lower back and upper back to decompress your spine and restore proper alignment so you move and lift better.

Here is the full breakdown:

→ Neck Decompression - Lie face down with the yoga block under your forehead, hold for 1 minute. Relieves cervical tension and realigns your neck.
→ Lower Back Release - Yoga block under your lower back, hold for 1 minute. Decompresses your lumbar spine and relieves lower back tension.
→ Upper Back Extension - Yoga block under your upper back, hold for 1 minute. Opens up your thoracic spine and stretches your chest.

3 minutes a day is all it takes. Save this and add it to your daily routine. 🔖

#PostureCorrection #SpinalHealth #YogaBlock #MobilityWork #RecoveryDay by @flaithlete

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9 days ago

HANDS ON RUBBER 🛞, HEART ON FIRE ❤️‍🔥

@mushlik 📸

#TireFlip #Gym #Fitness #PowerWork #Strength @Lululemon by @flaithlete

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12 days ago

This exercise does it all. 💪🏽

The Barbell Thruster is one of the most efficient movements you can add to your program. A front squat straight into an overhead press in one explosive movement - you are getting lower body strength, upper body pressing power and full body conditioning all in one exercise.

Here is what to focus on:

→ Keep the bar in a front rack position as you squat down
→ Drive through your heels and use the momentum from the squat to press the bar overhead
→ Lock out your arms at the top before bringing the bar back down into the front rack

Add these into your next session and thank me later. 💪🏽

#BarbellThruster #FullBodyWorkout #StrengthTraining #GymTips #Conditioning @Lululemon by @flaithlete

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16 days ago